On hectic nights, make sandwiches to eat on the go – they’re good either hot or at room temperature. Instead of hamburgers, grill or roast meaty Portabella mushrooms and serve them as you would the higher-cholesterol beef. To store Portabella mushrooms, remove from any packaging and refrigerate in a paper bag for seven to ten days.
- Four 4- to 5-inch Portabella mushrooms, stems removed
- Olive oil cooking spray
- 4 thin slices of red onion
- 8 thin slices of whole-grain artisan bread
- 4 thin slices of reduced-fat Swiss cheese (1 ounce each)
- 2 jarred roasted red peppers, drained and sliced (about 2 ounces)
- 4 slices of tomatoes
- 4 fresh basil leaves
- 1 tablespoon of balsamic vinegar
- 1 tablespoon of Dijon mustard
- 3 tablespoons of chopped fresh basil
- 1 scallion, white part and 1 inch of the green, finely chopped
- 1/8 teaspoon ground pepper
- 1 tablespoon of light mayonnaise
- 2 teaspoons of balsamic vinegar
- 1 teaspoon of Dijon mustard
This recipe makes 4 servings.
- Preheat the oven to 450 degrees.
- Coat the mushrooms with cooking spray. Mix the vinaigrette ingredients and paint the mushrooms on both sides. Marinate for 15 minutes.
- Coat the marinated mushrooms and the onion slices with cooking spray. Roast them in the oven until cooked through, about 5 minutes.
- Coat the bread with the cooking spray and toast in a toaster oven. Place a slice of cheese on four pieces of toast. Top with mushroom, slices of onion, red pepper, tomato and a basil leaf.
- Combine the mayonnaise, vinegar and mustard. Paint each top slice of bread with a quarter of the Balsamic Mayonnaise. Assemble the sandwiches and serve immediately.
Nutritional Analysis (per serving)
- 320 calories (30% calories from fat)
- 11 grams total fat (5 grams saturated fat)
- 17 grams protein
- 40 grams carbohydrates
- 6 grams dietary fiber
- 20 milligrams cholesterol
- 500 milligrams sodium
- 675 milligrams potassium
Dietitian's Note: A 3-ounce Portabello mushroom has only 27 calories, 0 grams of fat, 1 gram of fiber and lots of flavor. Compare that to a 3-ounce serving of ground beef (10% lean), which has 180 calories, 9 grams of fat, 4 grams of saturated fat and 0 grams of fiber.